Welcome to a five-minute guided meditation on overcoming procrastination.
My name is Colin.
I'm glad you're here.
Procrastination is a normal response to resistance and discomfort.
In this meditation,
We're going to create space around the resistance and focus on the next small step that you can take to make progress.
Start by finding an upright,
Comfortable posture,
Shoulders over the hips,
Ears over the shoulders.
Relax the shoulders back and down.
Relax your jaw.
Relax your forehead.
Let your eyes soften.
And close them if it's comfortable.
Notice the feeling of contact between your body and whatever you're sitting on,
Your feet on the floor.
And start to slow down your breath.
Each breath,
Send it a little deeper into the body,
A little wider into the sides of the ribs.
Notice how you are arriving.
We'll begin with three deep,
Quiet,
Intentional breaths.
Meet me at the end of an exhalation,
Breathe out.
Take a full,
Easy breath all the way in.
And as you exhale,
Release any guilt of past procrastination.
Let it go.
And then breathe in again.
Nice and deep and easy.
And as you breathe out,
Release any expectations or pressure for the future.
Find a third breath,
Send it deep into the body.
And as you exhale,
Release any physical tension you might notice.
Let your shoulders go,
Your jaw,
Your forehead.
Let the breath return to a natural pace in and out through the nose.
Pause for a moment.
And just notice the breath.
Follow it in,
Follow it out of the body.
Know that regardless of your performance,
You're enough.
You're inherently worthy of love and acceptance,
Doesn't matter what you do.
Now with your focus still on your breath.
Notice the body.
The temperature of the room.
The feeling of clothing on your skin.
Any movement of air or sounds around you.
Come back to the breath.
And allow the most important or pressing task to come to mind.
Whatever's ahead of you that maybe you know it's time to do but you've been putting off for whatever reason.
And as you think about this task,
Notice if any resistance shows up in your body.
Any physical sensations,
Maybe a tightness or a tension,
Feeling of dread or fear.
And as you notice whatever you notice,
Continue to relax around it.
Find a full easy breath all the way in.
And let something go as you exhale.
Resistance means you care.
It's honestly a sign that you could be on the right path.
Now as we near the end of our practice,
Decide on one small step that you can take toward the task at hand.
Something you can do immediately after the meditation.
Something you can do in two minutes or less.
That might mean making a list,
Logging into your email.
Writing 10 words.
Starting is often the hardest part.
And as you think of that next step,
Something really small,
Really manageable.
Bring your awareness back to your body.
To your breath.
And find one more slow,
Deep,
Quiet inhalation all the way in.
And exhale.
Slowly open your eyes if they were closed and make the choice to do your best imperfectly.
Remember that you're enough.
Know that you've got this.
I'll see you next time.
